WOD - TUESDAY, SEPTEMBER 11TH 2012

AM SESSION

WARM-UP
2 ROUNDS
4 SNATCH BALANCE - 75#
6 BOX JUMPS - 30INC
8 PISTOLS

A. SNATCH BELOW KNEE - FIND 3RM = 185#
135#, 155#, 165#, 175#, 185#, 190X1
THEN: 3X3 @ 165#

B. CLEAN PULLS
315X5 (HEAVY WASNT PULLING BARELY AT ALL)
295X5X1

C. ROMANIAN DEADLIFT - FIND 5RM = 300#
THEN: 3X5 @265#

WOD
"AMANDA"
9-7-5
MUSCLE-UPS
SQUAT SNATCH (135)

MY TIME = 4:06 (:25 SEC PR!)

- HAD SUB 4 BUT FAILED MY LAST REP LIKE A DUMMY.

PM SESSION
9/11 - THROWDOWN WOD

BUY IN CASH OUT - 2K ROW
11 BOX JUMPS (36')
11 THRUSTERS (125#)  (DEATHS @ PENTAGON)
11 BURPEE CHEST TO BAR PULL-UPS
11 POWER CLEAN (175#) (AA FLIGHT #175 (SOUTH TOWER))
11 HAND STAND PUSH UPS
11 KB SWINGS (2 POOD/1.5 POOD)
11 TOES TO BAR
11 DL (175#) (FLIGHT 77 AND FLIGHT 93)
11 PUSH JERKS (125#) (NUMBER OF FLOORS IN EACH TOWER)

MY TIME = 23:39 - (1:19 PR)